I have a bit of a sleeping problem and am wondering what the best ways to get to sleep at night could be.?

Answer 1

for the sake of better sleep:

1. Keep regular hours. The best way to ensure perfect nights is to stick to a regular schedule. If you sleep late one morning and rise before dawn the next, you can come down with a home-bound version of jet lag. To keep your biological clock in sync, get up at the same time, regardless of how much or how little you've slept.
Try to stick close to your usual sleep schedule on weekends and holidays as well as workdays. If you stay up late on Friday and Saturday nights and sleep-in the following mornings you may give yourself a case of "Sunday-night insomnia": You get to bed early to be bright eyed on Monday morning and try to sleep, but you can't. The harder you try, the more wakeful you feel. When travel or work throws of your routine, try to maintain some semblance of regularity. Eat your meals at the same times you normally do. Try to get some sleep during your usual bedtime hours. And return to your normal schedule as soon as you can.

2. Exercise regularly. Exercise enhances sleep by burning off the tensions that accumulate during the day, allowing both the body and mind to unwind. While the fit seem to sleep better and deeper than the flabby, you don't have to push to utter exhaustion. A 20 to 30 minute walk, jog, swim or bicycle ride at least three days a week--the minimum for cardiovascular benefits--should be your goal.
But don't wait too late in the day to exercise. In the evening, you should be concentrating on winding down rather than working up a sweat. And don't expect early-morning exercise to have any impact on the tensions that build up during the day. The ideal exercise time is late afternoon or early evening, when your workout can help you shift gears from daytime pressures to evening pleasures.
3. Cut down on stimulants. North Americans drink 400 million cups of coffee a day and get extra doses in tea, cola drinks (including diet colas) and chocolate. Some people seem sensitive to even small amounts; others build up a tolerance.
If you're a coffee lover, have your last cup of the day no later than six to eight hours before your bedtime. Its stimulating effects will peak for two to four hours later, although they'll linger for several hours more. Late-evening caffeine can make it harder for you to fall asleep, diminish deep sleep and increase nighttime awakening.

Caffeine isn't the only dietary sleep-robber. Tyrosine, a substance found in chocolate, Chianti and cheddar cheese can trigger heart palpitations in the night. Diet pills contain stimulants that can keep you awake. Other drugstore drug interactions can also disrupt you nights. If you're taking any prescription or over-the-counter drugs, ask your doctor whether they may affect your sleep.

4. Sleep on a good bed. A good night's sleep starts from the bottom up. You're less likely to get deep, solid, restful sleep on a bed that's too small, too soft, too hard or just plain too old. Unfortunately, we tend to get used to our old mattresses and box springs--just like a broken-down pair of old running shoes--and may not realize they've gradually been losing their comfort and support. If your bed is older than eight to ten years, use our on-line bed check to determine if it is ready for retirement. In selecting a new sleep set, follow Goldilocks' rule: Try a variety of mattresses and choose the one that feels just right for you.
5. Don't smoke. Nicotine is an even stronger stimulant than caffeine. According to several studies, heavy smokers take longer to fall asleep, awaken more often and spend less time in REM and deep NREM sleep. Because nicotine withdrawal can start two to three hours after their last puff, some smokers wake in the night craving a cigarette. When smokers break their nicotine habit, their sleep improves dramatically. In one study, two-pack-a-day smokers who quit cut the time they lay awake in bed by almost half.
6. Drink only in moderation. Alcohol is the oldest most popular sleep aid. Although a nightcap is a habit for many, liquor late in the evening may mean problems throughout the night. Even moderate drinking can suppress REM and deep NREM sleep and accelerate shifts between sleep stages. Too much alcohol with dinner can make it harder to fall asleep and too much at bedtime can make it harder to stay asleep. As the immediate effects of alcohol wear off, REM sleep-which alcohol suppresses-intrudes upon other sleep stages, depriving your body of deep rest. You end up sleeping in fragments and waking often in the early-morning hours.
7. Go for quality, not just quantity. Six hours of good, solid sleep can make you feel more rested than eight hours of light or disturbed sleep. Limiting the time you spend in bed to what you need and no more, deepens sleep; allowing yourself to doze on and off for many hours leads to lighter, more fragmented sleep. Don't feel that you have to log eight hours. If five hours are enough to recharge your battery, consider yourself lucky. You're not an insomniac, just a naturally short sleeper.
8. Set aside a worry or planning time early in the evening. If you lie in bed thinking of what you should have done during the day or have to do the next day, try to deal with such distractions before getting into bed. Make lists so you don't feel you have to keep reminding yourself of things to do. Write out anxieties or worries and possible solutions. If daytime distractions follow you into bed, tell yourself you'll deal with them during the next day's worry time.
9. Don't go to bed stuffed or starved. A big meal late at night forces your digestive system to work overtime. While you may feel drowsy initially, you'll probably toss and turn through the night. Avoid peanuts, beans, fruits or raw vegetables that can cause gas. And stay away from snacks (like pastries or potato chips) that are high in fat -- they take longer to digest.
But if you're dieting, don't go to bed hungry. A rumbling stomach, like any other physical discomfort, interferes with your ability to settle down and slumber through the night. Have a low-calorie snack, such as a banana or apple, before turning in.

10. Develop a sleep ritual. Before you can slide into sleep, you've got to leave behind the distractions of the waking world. Even very young children find it easier to make the transition into sleep if they repeat a few activities, such as saying prayers or reading a story, every night.
Your sleep ritual can be as simple or as elaborate as you choose. It might start with some gentle stretches to release knots of tension in your muscles or with a warm bath. Maybe you like to listen to some quiet music or curl up with a not-too-thrilling book. Whatever you choose, be sure to do the some things every evening until they become cues for your body to settle down for the night.

Answer 2

you could try skipping a whole night of sleep, stay awake the whole day and then see if you can sleep the next night. It also depends on what's causing the insomnia. If its nightmares, you might want to look into pills that prevent that. If it's waking up during the night, find a very strong sleeping pill. I'd suggest Zolpihexal or an equivalent. (be warned, when you feel it kicking in, get into bed immediately- if not, you cause havoc;-) If it's simply not being able to get to sleep, try my first suggestion- maybe even take a relaxant (even a pain pill that focusses on the central nervous system- thats if you can't get a sleeping pill or don't want to try them just yet)

hope this helps;-)

Answer 3

Actually... try to aviod sleeping pills when possible... You might get one or two nights, but if you get addicted then they won't work as well and then you won't be able to sleep w/o them.

The best way... is make sure your room is used just for sleep. No TV, no computer, not a lounge. Make sure the colors are soothing and relaxing. Try to do nothing in the evenings, relax, get comfy, have a cup of chamomile tea or another good relaxing drink. Take a warm bath, things like that. Then make sure that you have the temperature in your house comfortable when you sleep and you'll sleep deeper.

Answer 4

it might not be the best way but it is indeed worth a try.
have your meal few hours before your sleeping time then walk around a bit go to the bath and have a nice long shower.
Sleep will follow.

Answer 5

Buy some melatonin from the health food store. It is the hormone your brain is supposed to produce when it gets dark to tell you it is time to sleep.

Take one just before bed time, you will feel tired, not drugged. It should help you stay asleep and there is no narcotic hangover in the morning.

Answer 6

Sleeping pills.

Answer 7

use the bed for sleeping(or lovemaking)only. Don't read,watch TV or other things in bed. use it for sleep only. Avoid caffeine after dinner. drain your bladder b4 bed. read in other room. try earplugsand or blindfold. pray/meditate. or maybe theres a medical reason and you need to see a doctor who may try medication.

Answer 8

I agree with corduroymagi, but I would say that counting your blessings and giving the appropriate thanks would orient you toward a more productive peace. When you rest your mind you will find your priorities and accomplish more; then sleep will be your reward.

Answer 9

this cd works, it seems silly at 1st but if u follow the directions, it totally puts u 2 sleep, i know cause i use it.

Answer 10

Put your pillow at the foot of the bed and make it up. Try it for a while. I did that awhile back it helped me.

Answer 11

tylenol pm ma, sleep tight